If we want to avoid the common cold and flu, the most common diseases of the winter months; It is necessary to strengthen the immune system. A strong immune system reduces a person's risk of contracting diseases, as well as the duration and severity of the disease. Genetic and environmental factors and lifestyle affect the immune system. Sedentary life, stress, inadequate and unbalanced nutrition, long-term fasting, smoking, alcohol use, and sleep disorders are some of the factors that cause the immune system to weaken.
Regular walking supports bone and muscle health as well as strengthening the immune system. It improves sleep quality, provides vitality, and helps regulate blood circulation.
Food plays a big role in combating stress. Especially magnesium helps reduce stress and strengthen the immune system due to the role it plays in relaxing the nerves and muscles. Foods rich in magnesium are meat, milk, fish, almonds, eggs, legumes, whole grain foods, chocolate and beans. Consuming 1 glass of milk and 10 almonds as a snack during the day helps reduce the stress factor.
Adequate and balanced nutrition is important not only for strengthening the immune system, but also for every moment of daily life. Consuming less or more carbohydrates, proteins, fats and energy than the daily body needs negatively affects the immune system. In addition to nutrients, low intake of vitamins and minerals causes the same negative effects. Having 3 main meals and 2-3 snacks with an adequate and balanced distribution throughout the day accelerates both the metabolism and the immune system.
Long-term fasting causes the body to become exhausted, causing the immune system to weaken.
Many recent studies have examined the omega 3 content of fish oil, flaxseed and walnuts. It shows that it strengthens the immune system in a very significant way. Omega 3 has high antioxidant properties. Fish and walnuts are among the foods that should be included in an individual's diet. The fish richest in Omega 3 are sardines and tuna. fish, mackerel, salmon, anchovy. For a strong immune system, consume fish 2-3 times a week and 2 whole walnuts a day.
The role of herbal teas in flu and colds has been known for years. Especially ginger, linden, echinacea and sage are among the most preferred ones. Ginger, with its high antioxidant content, strengthens the immune system, regulates circulation, reduces fever and reduces inflammation. Linden, like ginger, contains high amounts of antioxidants. It is a mucus regulator and helps reduce fever. It is used for treatment of viral or bacterial throat infections. Another herbal tea rich in antioxidants is sage. Sage, like linden, has a mucus-regulating and expectorant effect. It also helps reduce fever and remove toxins through sweating. It has a soothing effect like linden. When consumed in the evening, it makes it easier to fall asleep and improves sleep quality. Every evening, brew a pinch of linden and sage in a cup of hot water, add a small piece of peeled ginger and a slice of lemon and drink it.
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